Thursday – 160211

SWOD

10 min to work up to a heavy single Jerk for the day
then,
5 min to do:
1X1 Jerk @ 90%
2X1 Jerk @ 80%
Note: No more than 5 attempts over 60% of 1RM when establishing heavy single.

WOD

4 min AMRAP of:
10 Side Box Step Ups (30″/24″)
15 Push Ups
    rest 1 min
3 min AMRAP of:
10 KB Swings (55/35)
15 Box Jumps (30″/24″)
    rest 1 min
2 min AMRAP of:
Alternating KB Snatches (55/35)
    rest 1 min
1 min AMRAP of:
Box Jumps (30″/24)

OTB A-Basin

 

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Wednesday – 160210

SWOD

15 min to work up to a heavy 3 rep Deadllift
Note: Increase 10 lbs from last heavy 3 rep Deadlift if it was over 250 lbs, and 5 lbs if it was under. Compare to 151026, 151120, 151217, or 160115.

WOD

4 Rounds for time of (20 min cap):
10 Power Clean (185/125)
400m Run
IMG_08491
Kids these days…

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Tuesday – 160209

SWOD

Handstand Walk Progression DEMO

WOD

“Dead Sprint” (6 min cap):

Level 3
15 Deadlift (275/215)
5 Muscle Ups
12 Deadlift (275/215)
4 Muscle Ups
9 Deadlift (275/215)
3 Muscle Ups
6 Deadlift (275/215)
2 Muscle Ups
3 Deadlift (275/215)
1 Muscle Up
Level 2
15-12-9-6-3
Deadlift (185/135)
Straight Leg Box Dips
Level 1
15-12-9-6-3
Deadlift (115/75)
Bent Knee Box Dips
IMG_27121
Team “Less Talk, More Chalk” representing us this weekend at a comp in Glenwood Springs!  Great job Ethan, Cole, Coach Kate, and Lindsey!

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Monday – 160208

SWOD

15 min to work up to a heavy 7 rep Overhead Press
Note: Increase 5 lbs from last 7 rep Overhead Press. Compare to 151022, 151118, 151215, or 160113.

WOD

8 min AMRAP of:
25 Burpees
25 Pull Ups
200 Double Unders
25 Handstand Push Ups
AMRAP Double Unders
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Congratulations to Super Bowl MVP Von Miller and the Denver Broncos for bringing the Lombardi trophy home to Denver once again!

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Saturday – 160207

9am Partner WOD

20 min AMRAP of:
100m Run
15 Push Ups
*Switch each round
   then,
10 Rounds for time of:
5 Clean & Jerk (135/95)
10 Back Squat (185/125)
*One partner works at a time. Switch as needed.  All Back Squats must be taken from the rack, do not pass the bar between partners.

10am Partner WOD

2 Rounds for time of:
100 Squats
80 Push Ups
60 Pull Ups
40 Box Jumps (24″/20″)
400m Run

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Friday – 160205

SWOD

10 min to work up to a heavy single Snatch for the day
then,
5 min to do:
1X1 Snatch @ 90%
2X1 Snatch @ 80%
Note: No more than 5 attempts over 60% of 1RM when establishing heavy single.

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Food for Box with Chef Adam

IMG_3941

Recipe below

When I think about winter, I think about hearty cooked greens, slow roasted squash, and braised meats.  So this week I decided to go with a hearty winter squash salad.  Though the term winter squash is a bit misleading, as they are harvested in the fall but survive the winter months.  Squash are naturally low in fat and rich in phytonutrients and antioxidants.  Such include vitamins A (sourced from beta carotene)and B6, responsible for proper function of the nervous and immune system.  Also, vitamins C, E, and potassium, which are important for bone growth.  Not only are they full of nutrients but also beautiful and offer several textures, colors, and flavors.  Squash can be cooked almost anyway, its sweet but mild flavors render it able to compliment almost any dish.  I really enjoy grilling squash when the weather permits.  Charring the natural sugars over a wood fire.  They can be used in casseroles, lasagna, soups, and even desserts.  Go to the local health food store, they are more apt to have a larger variety than your local King Poopers.  Buy a couple and see which ones you prefer and for what.  Even if you cannot get to them right away, they’ll last.  For this recipe I used a Kabocha squash; a nuttier, sweeter flavor.  You may use any squash, the only thing that is going to vary is cook time, based on how big the squash is.  I typically hack em in half, scoop out the guts and seeds, lightly oil, season, and roast at about 350 to 400 degrees till tender.  Also, you can dehydrate the seeds for a tasty snack, just like pumpkin seeds.  You most likely will have some left over squash from this recipe.  Using the Cashew cream recipe from week one, puree them together, adding a little water to your desired thickness and you have a delicious soup base.

 

Warm Squash and Kale Salad w/ Bacon Maple Vinaigrette

IMG_3929Cooking the squash

1 squash

4 sprigs of thyme (cleaned and chopped)

2 sprigs of rosemary (cleaned and chopped

1 Tbsp olive oil

2 tsp salt

1 tsp black pepper

Start by cutting the squash in half long ways, scoop out the guts and seeds.  You may definitely keep the seeds if you wish to dehydrate for a tasty snack.  Lightly oil the squash with olive oil and season with herbs, salt and pepper.  Roast the squash about 45 minutes to an hour at 400 degrees, or untill tender.  Let cool and then scoop out the cooked squash meat, set aside.

IMG_3938The Salad

1 slice of thick slab nitrate free bacon (chopped)

5 Brussels sprouts (cut the root off and then ¼)

¼ cup minced onion

1 bunch of kale (stems removed and leaves hand shredded)

2 cups of cooked squash

¼ apple (cut into ½ moon slices)

¼ cup walnuts (hand crushed)

2 Tbsp Maple syrup (pure grade A)

2 tsp raw apple cider vinegar

2 tsp salt

1 tsp black pepper

Pinch of red pepper flake

IMG_3939Start off with your chopped bacon in a medium low heat pan (my electric oven says 5).  Use a spoon to move the bacon around as it browns and the fat renders off.  After about a minute, throw in your quartered Brussels sprouts.  Once your sprouts start to brown, add in onion, continuing to stir at medium low heat.  After about total 3 minutes, add in the hand-shredded kale, still stirring.  Once the Kale is slightly cooked down, only about a minute, it should still be tender and holding structure.  Toss the 2 cups of your already cooked squash into the pan, just to warm.  Next, remove all contents from the pan into a medium sized mixing bowel; add in walnuts and apple slices.  Now come back to the still warm but off the heat pan, pour in maple syrup and apple cider vinegar.  Rotate the liquid around the pan and then pour into the bowl of hearty salad deliciousness.  Toss the salad, season with salt, pepper and red pepper flake.  If your feelin it, you may add some chopped chicken breast.  It’s a pretty hearty salad though and it is enough for 2 servings.

 

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

chefadevers@gmail.com

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